Tag

Metabolic Conditioning

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 1 Rope climb 5 Push press @ 70% BW 5 Burpee box overs...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 20 Double unders 10 V to Hollow Body 5 Strict HSPU

SKILL: core complex x 10 WOD: suicide sprint 20 DB Hang Cleans @ 45/25 suicide sprint 15 DB Hang Cleans suicide sprint 10 DB Hang...

LIFT: Back Squat – 3 x 5 WOD: EMOM x 16 A) 12 wall ball @ 20/14 B) 12 Box jumps @ 24/20

SKILL: Sled Races WOD: 1 min AMRAP HSPU (strict) Rest 30 sec. 1 min AMRAP burpees Rest 30 sec. 1 min AMRAP paralette dips Rest...

LIFT: Clean & Jerk – 7 x 1 WOD: Partners complete 4 Rounds A) 250m Row B) plank A) max hang B) 200m Run (alternate...

LIFT: Front Squat – 5 x 2 WOD: “Grace Interrupted” 30 Clean & jerk @ 135/95 -EMOM 5 burpees-

SKILL: Muscle up transitions WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min- Complete 5...

LIFT: Press – 5 x 3 WOD: 100m Run 20 Wall ball @ 20/14 200m Run 20 Wall ball 400m Run 20 Wall ball

LIFT: Back Squat – 3 x 5 WOD: 6 Rounds 6 Renegade rows @ 45/30 12 Box Jumps @ 24/20